CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
MovNat Sequence 2 (No Measure)
Breathing (lying) 10 Breaths
Inverted Crawl (or Scoot): 5-10m
Rotational Stretch: 2/side, 2-5 breaths per reach
Backward Rolling: 2/side, 2-5 breaths while on shoulder
Kneeling with Reaching: 5-10 breaths/side
Hanging: 5-15 breaths
Breathing (sitting): 10 breaths
Each “breath” should take about 8 seconds (4 sec inhale, 4 sec exhale). When inhaling think about creating length and space in all your joints and muscles; while exhaling think about gently pulling out the slack created by the inhales.
Strength
Metcon (No Measure)
Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Ring Pull-Ups Scaled x 10 reps
Interval 2 – Full Support Hold on Low Rings x 20 seconds
Interval 3 – Handstand Marching on Box x 30 reps
Interval 4 – Kick to Handstand on Wall Scaled x 40 seconds
1
https://www.youtube.com/watch?v=rHEJVN-8mUw&feature=youtu.be
2
https://www.youtube.com/watch?v=aSYPUAjAKhw&feature=youtu.be
3
https://www.youtube.com/watch?v=De1hukJsqhk&feature=youtu.be
4
https://www.youtube.com/watch?v=4OKFNX8kirM&feature=youtu.be
Metcon
Metcon (AMRAP – Reps)
Five sets for max reps, each against a 3-minute running clock:
Run 400 Meters
Dumbbell Man-Makers x Max Reps
Rest 3 minutes between sets.
